Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Cooked Frozen Carrots	Powder Cocoa Mix	Recommended Dietary Allowance
Energy	12.8% 370kcal	137% 3980kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	41.2% 40g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	74.3% 23.8g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	644% 837g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	904% 656g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.86% 2.8g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 34.4g	NA	g per day for Men 19-50 years
Fiber	87% 33g	97% 37g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	119% 66.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	940% 8460μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	435% 5.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	179% 8.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	15% 60μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	146% 3.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25.6% 23mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	67.3% 10mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	35% 350mg	133% 1330mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	318% 2.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	66.3% 5.3mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	198% 830mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	117% 2.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44.3% 310mg	450% 3150mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	209% 7120mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	336% 5040mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	24.4% 903g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Powder Cocoa Mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Powder Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Powder Cocoa Mix:

• 1 kilogram of Cooked Frozen Carrots has 846 times more Vitamin A, 1.8 times more Vitamin B9, 11.5 times more Vitamin C, 5.3 times more Vitamin E and 15.1 times more Vitamin K than Powder Cocoa Mix.
• While 1 kg of Powder Cocoa Mix contains 3.2 times more Vitamin B1, 15.3 times more Vitamin B2, 1.4 times more Vitamin B3, 5.1 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin B12 than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• 1 kilogram of Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Powder Cocoa Mix have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Powder Cocoa Mix:

• 1 kilogram of Cooked Frozen Carrots has 60.2 times more Water than Powder Cocoa Mix.
• While 1 kg of Powder Cocoa Mix contains 3.8 times more Calcium, 3.5 times more Copper, 2.2 times more Iron, 7.5 times more Magnesium, 1.6 times more Manganese, 10.2 times more Phosphorus, 3.7 times more Potassium, 8.3 times more Selenium, 8.5 times more Sodium and 4.2 times more Zinc than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 14.7 times more Omega 3 than Powder Cocoa Mix.
• While 1 kg of Powder Cocoa Mix contains 10.8 times more Energy, 5.9 times more Fat, 19.8 times more Saturated Fat, 10.8 times more Carbohydrate, 16.1 times more Sugars and 11.5 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Powder Cocoa Mix offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 1 kilogram of Powder Cocoa Mix provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Powder Cocoa Mix provide inadequate amounts of Omega 6 in one kilogram.